---
title: Improving Sleep And Time Management in Children
description: It has been noticed that a wide range of school and college students are sleep deprived, and most often are not getting enough sleep. And moreover this cycle in a way becomes a habit for the child and leads to problems with regards to their sleep, learning ability and their memory suffers too, which also in coming years could lead to many health problems.
---

[Blog | Global Indian International School](https://blog.globalindianschool.org)

# [Improving Sleep And Time Management in Children](https://blog.globalindianschool.org/improving-sleep-and-time-management-in-children)

 Written by [Stephen Johnson, Music Instructor, GIIS Dubai](https://blog.globalindianschool.org/author/stephen-johnson-music-instructor-giis-dubai) | February 9, 2022

It has been noticed that a wide range of school and college students are sleep deprived, and most often are not getting enough sleep. And moreover this cycle in a way becomes a habit for the child and leads to problems with regards to their sleep, learning ability and their memory suffers too, which also in coming years could lead to many health problems.

Here are few tips to improve sleep

1. 1. 1. Wear glasses that block blue light 
            2. Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.
            3. Stop watching TV and turn off any bright lights 2 hours before heading to bed

- - **Reduce irregular or day time nap** - While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep. In fact, in one study, participants ended up being sleepier during the day after taking daytime naps. However, some studies demonstrate that those who are used to taking regular daytime naps don’t experience poor sleep quality or disrupted sleep at night. If you take regular daytime naps and sleep well, you shouldn’t worry. The effects of napping depend on the individual, long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.

- - **Optimize your bedroom environment -** Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep.

- - **Set your bedroom temperature -** Body and bedroom temperature can also profoundly affect sleep quality. As you may have experienced during the summer or in hot locations, it can be very hard to get a good night’s sleep when it’s too warm.One study found that bedroom temperature affects sleep quality more than external noise. Other studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness.

- - **Don’t eat late in the evening -** Eating late at night may negatively affect both sleep quality and the natural release of HGH and melatonin.That said, the quality and type of your late-night dinner may play a role as well. In one study, a high carb meal eaten four hours before bed helped people fall asleep faster. Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help

- - **Relax and clear your mind in the evening-** Many people have a pre-sleep routine that helps them relax. Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia. In one study, a relaxing massage improved sleep quality in people who were ill, other ideas include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization.

- - **Get a comfortable bed, mattress, and pillow -** Some people wonder why they always sleep better in a hotel. Apart from the relaxing environment, bed quality can also affect sleep. One study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60%, and back stiffness by 59%. It also improved sleep quality by 60%.Other studies point out that new bedding can enhance sleep. 

**Sleep plays a key role in our health** **One large review linked insufficient sleep to an increased risk of obesity by 89% in children and 55% in adults.**

**Other studies conclude that getting less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes.**

**If you’re interested in optimal health and well-being, it’s recommended that you make sleep a top priority and incorporate some of the tips above.**

 

[View full post](https://blog.globalindianschool.org/improving-sleep-and-time-management-in-children)

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